3 Rounds Warm Up 

20 Reps - Box Sit jumps

3x3 Reps - 3 Stage Pulse Squat 

20 Reps - Russian Twists

8 Rounds 20 sec Rest between

10 Reps - Leg extensions

(You will produce 1 set, wait 20sec then perform another for 8 total rounds) 

3 Rounds 

10 Reps - Front Loaded Kang Squat

10 Reps - Weighted In n Out Squat Jumps

20 Reps - Curtsy Ice Skaters

8 Rounds 20 sec rest between sets 

10 Reps - Leg Press (Low and shoulder width)

8 Rounds 20 sec rest between sets  

6 Reps - Reverse Hack Squat / Heavy